Want to Get in Shape by Completing Your Own 5K Race? Here's How!

Feel like getting active? How about participating in a 5K to really get moving in the right direction?

Registering
for a 5K run or walk is a great way to set a goal and keep yourself
moving. Training for a 5K will inspire you and get you off the couch
and toward your goal of crossing that finish line!

Judy Molnar,
vice president of Iron Girl, has created a 5K program with an easy
build-up to running or walking. This consistent program will get you
moving with confidence and purpose so that you'll be start-line ready
in eight weeks! If there's no Iron Girl in your area, use this race finder to find a 5K near you. (Before starting this or any other exercise program, make it a point to visit your doctor for a complete check-up. It is important to have information about your health for bench marking your progress, as well as getting direction for your personal wellness.)

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WEEKS ONE AND TWO (Initiation Phase)

Day 1: 15 min. brisk walk (jog easy for one minute once every five minutes)

Day 2: Off. Other training: Circuit weight training

Day 3: 20 min. brisk walk (jog easy for one minute once every five minutes)

Day 4: Off

Day 5: 30 min. brisk walk (jog easy for one minute once every five minutes)

Day 6: Off. Other training: Circuit weight training

Day 7: Off

Also, make sure to keep these nutrition tips in mind before you start:

Eat 2-3 hours prior to workout. Foods should be high in carbohydrates, moderate in protein and low in fiber and fat. Aim for between 200-300 calories (50- 60g carbohydrate). If you are hungry, consume a 100-calorie snack 1 hour prior to working out.